Eating right for women's health
Maintaining a healthy diet is often the last thing on your mind when trying to balance the demands of family and work. But I’ve got good news for you! Eating the right foods to improve your mood, boost your energy, and help you maintain a healthy weight, is easier than you think. It will make you feel good inside and out, no matter what life stage you’re at.
Putting Yourself First
Hands up if you're guilty of putting everyone else's needs before your own. Yip, been there, done that! But now it's time to give yourself some love. So whether you find you're sometimes too busy to eat well or stuck on some crazy diet that leaves you hangry and exhausted, it's time to prioritize your own well-being, starting with what's on your plate.
Understanding Your Unique Needs
As you sail through life, your body goes through some pretty big changes. From puberty to menopause and everything in between, your nutritional needs evolve along with you. While women may need fewer calories than men, we've got higher requirements for certain vitamins and minerals. Always remember, what’s best for your husband, your children or your friend might not be best for you, so it’s important to build your diet around your own nutritional needs.
It all starts at puberty
Young boys’ and girls’ dietary needs are pretty much the same. But when puberty starts, women’s nutritional requirements change. And as you age and your body goes through more physical and hormonal changes, and your nutritional needs continue to evolve too. As your hormones change with menstruation, child-bearing, and menopause you’re at a higher risk of anaemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).
Why Supplements Aren't the Answer
Sure, popping a pill might seem like a quick fix, but it can't replace the goodness of a balanced diet. To make sure you're getting all the good stuff your body needs, aim for a diet packed with fruits, veggies, plant-based proteins, and healthy fats. And steer clear of those highly-processed, fried, and sugary foods – they're just not worth it!
You’re not getting enough iron
Feeling tired and cranky all the time? Out of breath running for the train? You might be running low on iron, the superhero of the nutrient world - especially for us ladies. Iron is essential for keeping our energy levels up and our mood in check. Load up on leafy greens, fortified cereals, tofu, beans, lentils, and yes, even treat yourself to some dark chocolate – your body will thank you for it.
Add an iron booster
The iron from plant foods is different to the iron from animal sources, and are not absorbed as well by the body. So eat them along with foods rich in vitamin C, such as citrus fruits, red bell peppers, kiwi, strawberries, potatoes, broccoli and Brussels sprouts. Vitamin C helps your body better absorb iron.
You need more calcium than you think
Calcium's not just for kids – it's crucial for keeping you upright and your heart and nervous system strong as you age. If you’re not getting enough calcium, you could feel irritable, anxious or even depressed. You’ll struggle to sleep well too.
But here's the real kicker: if we don't get enough calcium, our bodies start stealing it from our bones. And that leads to weakened bones or osteoporosis! So make sure you’re eating good sources of calcium like leafy greens, tofu, grains, cabbage, and courgettes every day.
Calcium boosters double-up
Magnesium increases calcium absorption from the blood into the bone. In fact, your body can't utilize calcium without it, so you need it daily. Foods rich in magnesium are avocados, nuts, seeds, legumes, whole grains, and dark chocolate. Vitamin D is also crucial to the proper metabolism of calcium. Plant sources are mushrooms (especially portobello and shiitake), soybeans, and almonds. Other foods, such as cereals and juices, are often fortified with vitamin D.
Embracing holistic health
Eating well, taking some me-time to relax, keeping stress levels low (daily meditation works for me) and regular exercise are all crucial for maintaining your overall health and vitality. So, take a leisurely stroll, practice yoga or indulge in a bubble bath and make sure you’re carving out time for yourself each day.
Because now’s the time to take charge of your health and show your body some love. Whether you’re looking to improve your energy and mood, ease the symptoms of PMS, boost fertility, enjoy a healthy pregnancy, or powering through menopause - fuel your body with the goodness it deserves. That's what eating right for women health is all about!
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